Mediterranean Keto Diet Meal Plan - What to Eat in a Day
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- Опубліковано 23 лис 2019
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Snacking vs. Fat Loss | The Dangers of Snacking Between Meals | Insulin Spiking:
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Special Thanks to my team and Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student - for working diligently on research as well!
Mediterranean Keto Diet Meal Plan - What to Eat in a Day - Thomas DeLauer
For a full breakdown of the diet, make sure to watch the entire video!
The internet likes to compare and contrast keto to other diets because webpage titles like “What’s better, low-fat or low-carb?” are click bait.
In other words, simplicity sells. However, this habit of the media overreaches its bounds when it sets keto against a Mediterranean diet.
This is because, while low-carb and low-fat diets are fundamentally opposed, keto and Mediterranean are not. A ketogenic diet is about your macronutrient breakdown.
By definition, it doesn’t really matter where those macronutrients come from, so long as you get into ketosis. By contrast, a Mediterranean diet only cares where those macronutrients come from.
In other words, keto is flexible with respect to macronutrient sources and Mediterranean is flexible with respect to macronutrient proportions. These two diets, or groups of diets, are defined by different axes and are, therefore, complimentary.
A Mediterranean diet is rich in healthy whole foods and basically devoid of processed foods. It often includes lots of Omega-3-rich seafood and monounsaturated-rich olive oil and olives.
While fish and fat are keto-friendly, a Mediterranean diet is more liberal in the way of produce. It can not only include non-starchy vegetables, but also starchy vegetables, fruits, legumes, and whole grains.
A keto diet is defined by the state of ketosis. While it’s 100% a good idea to eat a clean keto diet devoid of processed foods, it’s not required.
Furthermore, foods rich in saturated fats that are not as popular on a Mediterranean diet, such as red meat and dairy products (and coconut products), are hallmarks of many ketogenic diets. This may be for a few reasons:
(i) red meat and dairy are more readily available and cheaper, at least in America;
(ii) many people may have developed a taste preference for red meat and dairy;
(iii) since high-fat red meat and dairy are portrayed as “unhealthy” foods by the standard nutritional guidelines, they became a forbidden fruit, so to speak, making their consumption extra gratifying.
Notice, however, the tendency of individuals on a ketogenic diet to eat saturated-fat rich oils and protein sources is driven primarily by psychosocial factors, not nutritional factors.
As always, keep it locked in here on my channel. I'll see you in the next video.
Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student:
www.dpag.ox.ac.uk/team/nichol...
Perpendicular diets means that they intersect rather than run parallel. Mediterranean is regional & keto is macros, they INTERSECT at Mediterranean Keto. Full explanation of this in the into to Mediterranean Keto video here 👉🏼 ua-cam.com/video/fqbbM7kzp0U/v-deo.html
Is rice keto friendly
Did you see on Joe Rogan when Paul Stamets told Joe that there is something wrong with Portabellas . He couldnt say how cause his life would be in danger.. said they have to be cooked thoroughly but the #1 mycologist in world says do not eat.. you dont eat.. quick yt search will find a clip of it...???
@@Adam-ff3me Rice is carbs, so probably not. Let's hope Thomas responds. I'm guessing the less refined it is, the better it will be, but you would still need fat & protein to go with it. I'd avoid it and other grains & tubers (like potatoes as they transform to sugars pretty quickly in the body), at least when first starting a Keto diet.
@@qdup17 That makes little sense. Why would revealing any information about portabello mushrooms cause anyone or any organization to want to hurt or kill anyone? Sounds fishy & too conspiracy theory oriented. If you find a link please post it for us. Thanks!
Yes. I, for one, would very much appreciate at least 1-3 recipes per week. Even if you just linked to them on your website. But a meal preparation video once a week or so would, I think, also help. Maybe you could make it a series, then once you have 10-30+ of them you could create a recipe playlist and just link to that in future videos when appropriate. :)
This is how you know that Thomas is legit. Instead of writing a book that he could have sold or hosting a new online program that you have to pay monthly to be a part of he puts it all out here for free to anyone that wants it.
Thank you for your service to the community.
Yes!!!! I appreciate him soooo much!
I actually wouldn't mind a book of his sitting in my kitchen
@@jagodabrie411 especially a recipe book!
Thomas is one of the first people I recommend to friends to follow. He is no hype and always great advice.
Dan The Man yes with multiple meal plans
I would love to see Mediterranean Keto recipes. I think this is my new way of eating!
Look at Keto Goes Mediterranean
did you try it? how did it go?
Yes! I have been saying I am doing a "ketoesque" eating plan because I could not/would not abandon complex whole foods and vegetables, not berries. The long-term effects of pure keto are NOT good, including kidney stones, got health and you Things knows far more details on that I am SURE. So this, THIS, is the happy answer. Thank you for this mashup of plans, Thomas. I will be earnestly awaiting all you have to offer on the science of how and why keto-mediterranean is great for the body, and also lots of recipes (there's a book in this topic, I'm sure) and meal plans such as this video. Thank you for this!
good choice!
You forgot the most important part of what makes a Mediterranean diet....well, mediterranean: the Herbs! Oregano, marjoram, thyme, sage, rosemary etc. They are what give the dishes flavor and keep you healthy! 🙂
Dry or fresh ones?
@@JN-gh4hm Plant a lot of your favourite herbs in the spring. Use them fresh over the summer and fall and dry the excess harvest for use over the winter. You could make up small little parcels and freeze them. I have done this and it works okay, but I usually lose the packets in the freezer and only find them a year and a half later. Oh, and if you want a nice Italian herb blend, go to: Taste of Home for the herbs and ratios.
Herbs and the best quality extra virgin olive oil.. 👌🏻
Yes!! 👏🏼👏🏼👏🏼👏🏼👏🏼love my Herb 🪴 garden
Don’t forget basil you can have pesto it’s all good for you ingredients you can sub walnuts for pine nuts
One thing I still enjoy that my mother would do is steam a whole artichoke and serve it on a plate alongside a dish of EVOO with some crushed garlic and maybe some basil. You pull off the leaves, dip them in the oil, and then basically use your teeth to strip the meat off the leaf. And then you discard the leaf. Then once all the leaves are gone, you eat the heart.
Some of her great grandparents actually came from Palermo.
We dipped the leaves in melted butter. :-)
Only way my mother would eat artichoke is dipped in oil vinaigrette. Simple and yummy. Enjoy!
@@mephemera Try a few leaves of fresh mint. Delicious.
Yes please more med recipes. My heart dr. Told me to eat med diet.
My doctor wanted me to eat this type of Keto diet. My complete physical and labs came back in the normal range.
However, my triglycerides were a little above the normal.
Whoa Thomas, just wanted to say huge thank you for all the hard work and amazing content you put out there for free!! I have been a very old subscriber since 2015 and there hasn’t been a single video so far I did not enjoyed or found benefeicial to implement in my daily lifestyle. All of my knowledge I owe to you and you inspire and motivate me everyday to take care of my health and make better decisions for my wellbeing as well! Hope you keep posting such amazing videos in future and also hope more people appreciate how truly great this channel is! 🙏🏼😊
Hear here!
Thomas Delauer I been doing alot of this without even knowing it was Mediterranean keto it's just one of the ways I eat on keto. Great info!
Because it's just keto and he's trying to re brand it to become known as the Mediterranean keto guy. Its just being selective with your keto items, its no different than adding pasta in to your average american diet and calling it an Italian carb based diet lol.
Thanks to you and Dr. Berg, I'm down 60lbs. You're the greatest.👍 Science dorks unite! 🤗❤️💪
I'd love to see more med keto recipes too! Thank you for everything! You've taught me so much! I don't think I could've started this keto journey without all your videos! ❤
I really appreciate you putting so much time into creating this, and making it so easy for all of us. Thanks a ton
Thomas this is my favorite video yet. The meal plan is awesome with the different options. This is definitely something I could follow and meal prep with. I am so excited to incorporate this into my lifestyle. Love your videos, I love this you have the science behind it too. The whiteboards are great so I can pause and take notes in my keto journal. Thank you for sharing your story and this great video
Thank you for this. Your videos have been my preferred source of information since starting keto 3 months ago. I love that you're focusing on the Mediterranean diet.
Speaking of a Mediterranean diet, I'm Sicilian on my mother's side and my father's side is from Bodi Italy. There's a popular dish from Sicily and Bodi and that is pasta with tuna fish that has capers, garlic, broccoli rabe, pine nuts and sun dried tomatoes. It's the most flavorful pasta dish I ever had.
I am so thankful for all these videos. I often pause them and google search certain things to get a full understanding. I would DEFINITELY love to see some recipes!
Love this! Being Greek myself, I enjoy everything you mentioned in this video!! 🇬🇷🙌
Thank you so much for providing us with clear guidelines and a plan for the Mediterranean Keto Diet.
So grateful that you are providing this at no cost and really do care about people health.
Would absolutely love to see more recipes!!!
And again thank you x
Awesome video, Thomas! I’ve been waiting for it since the first video on medi-keto 🙂 I would LOVE to see more recipes/cooking/ideas regarding this “version” of keto!
Yes to the recipes! You just made me remember couple of things that I forgot I can have them! Thanks
I am amazed that you are always so willing to share your vast knowledge Thomas!!! You have been a life saver for me and my mom!!! 🥰🥰🥰
Thanks Thomas. I was looking forward to this after your first video about Mediterannean Keto. I'm from The Bahamas and this is giving me some ideas about how to adapt locally grown foods. You can also say there is a lot of "perpendicular" aspects to what's available in tropical regions also. We have a lot of fresh fish here and generally we buy straight from the fisherman at the dock and not so much from the grocery story. Snapper, Mahi, Bonito Tuna, Mackerel etc. Really wonderful video.
Love, love , love this menu. I think medi-keto is more sustainable in the long run.
Thankyou so much Thomas for this.
Love the meal ideas! It helps so much to see how to apply keto concepts to daily lifestyle.
This was so very clear cut and understanding of what the foods bring to our bodies. I love that you give a meal plan of two options. I have been doing Keto for a few years and lost 16 lbs, but Its nice to have a visual of what else I can incorporate into my meal plans. Thank you for all that you have done for the health community.
As always, a SUPER VID!!! LOVE YOUR WORK, Thomas!
Thomas thank you so much for this information it's great! I would love to see more videos on recipes and diet but also a Mediterranean shopping haul. You do such an awesome job and thank you for the information and thank you for making it free.
Yes please more recepies. You are so knowledgeable, thanks for sharing!
Yes, recipes please.
And you are putting a book together, sometime soon I hope.
Thank YOU for the great content & spirit.
Thank you very much for this, I was waiting for this to come out. Very interested in it! I would also LOVE for you to do recipes, etc on this topic. Appreciate all you do. Take care!
I’ve been using this meal plan for months now and feel great. Thank you so much
Thomas- thank you for all the work and relay of information you do. God bless!!
Thank you! Again, you nail a great and informative video. We sure appreciate you and all you do for us who are trying to learn how to eat and live healthier!
Super valuable video! More meal options and small tips like the asparagus, chia pudding etc is exactly the content I’m looking for. Combos of keto ingredients and where to “cheat” in moderation to make the diet practical is super valuable content that I search for. (Your efficient how/why explanations on each piece puts your video at the top of my list). I wouldn’t make boring cooking videos that UA-cam is flooded with; but telling us what ingredients to put together to hit macros, tasty meal options because it is hard to be creative etc and then quickly showing the how like the asparagus in this video is killer content.
Yaaaaasss! I've been super excited anticipating this since you first mentioned doing it. Thank you TDL!!!
This is so good! Yes, I'd love for you to show some Mediterranean keto recipes, please.
Failed on Carnivore. Did 3 weeks and felt terrible. Keto feels dirty. Think this is just the thing I need. Bless you, will start today ❤ Currently 170 and was always max 130. Putting my no here for accountability ❤❤
Great video again. Thanks Thomas, I’m learning so much from you.
More on this for women please - this is much much closer to what I already follow - thank you for making this Keto friendly!! Am doing IF and medi-Keto- following your guidance on doing this for women!! Love your channel 💕💕
This is so great! Thank you Thomas! If we could get recipes, that would be amazing! You're the best!
Would love to see some more about Mediterranean diet foods and recipes
This is awesome! 😍 Thank you so much! I realized that I eat well but too much... 😅 I would love to see more videos on this topic, more meal suggestions. ❤️❤️❤️
Yes more recipes please and more info on the book you showed earlier this week. Thank you!!!
Yes, I'd like to see my medi-keto recipes! Great video, Thomas!
Great video! That's the kind of keto I have been following most of the time. Lots of fish and veggies with sometimes some dairy and berries.
Been looking at possibilities for this diet last few days, haven't seen a lot that made sense to me that it would be doable until seeing this video, thank you so much. Would love to see more on these different meal styles with the different variety options, really opened my mind to the real and plentiful options out there
Great Thomas this video like all you do is packed with imformation thanks for all you do this is a great one
I'm binge watching you since I only found you and Bobby Parrish just in the last week. So this is coming in a month late, but I would love to see more on a Mediterranean/ Keto meal planning recipes. Thanks, love your information.
Your videos are brilliant mate. I'm going to try this, so more med keto recipes would be cool 👍
Thank you for simplifying this. I love this.
Love your channel. And yes simple Mediterranean Keto recipes would be great!
I love videos like this !
I’m a home cook and know what to throw together to make things taste good- but I love these ideas
Thank you so much for this! I've fallen off keto after about 2 years because I'm sick to death of heavy eggs, oil and avocado being the focus in so many dishes, but this menu looks fresh and light and amazing! Thanks for putting so much work into it for us :) and yes please more recipes in this style!
You may want to check out Greek Goes Keto. Great couple who ketofy all kinds of Greek recipes.
I needed this! Thank you, Thomas!
I've mentally hit a wall with keto lately. This Medi-Keto approach works for me & it's everything I really like. Again, thank you!
JRob yes same. I think medi-keto is more sustainable.
Cooking videos would be great Thomas. Thanks for all the brilliant content. You utilize our there. Very much appreciated.
Awesome! I’m all in on this variation. I’d watch some recipes!
Great video Thomas. Would love to see some recipes and cooking videos as well
Thank you! I appreciate the visual, and look forward to recipes.
Really loved this video, did not know about it before, I am going to try it. Thanks so much!!
Spot on! Excellent video and recommendation for a ‘way of eating’
Great video bro the best keto meal plan on your channel I'm not keto but will surely try some of these delicious recipes much Respects and Blessings from Jamaica 🇯🇲
Thank you so much for all the time and work you put in
👍👍👍👍 more recipes on Keto Mediterranean would be awesome. Thanks for your help!
Hi Thomas! I never leave comments but wanna say a couple things: first, THANK YOU for paying attention to the effect of keto/fasting on women and coalescing that research for us in an understandable way. I hope you will continue to do videos like that. Second, I grew up b/w Morocco/Italy and ate "mediterranean" diet all my life! I wanna let you know that you overlooked the vitally important role of HERBS & SPICES! Meals from these regions of the world are also looked at synergistically, and not in their component parts. For example, a meal is based around how the vegetables/proteins/fats and herbs/spices will work together in the dish in terms of flavoring...anyway I love ur work and was so excited for this video! But just wanted to add this tidbit in.
I would love more Mediterranean keto recipes!! This was a great video!
Recipes please! I would definitely love to have some recipe ideas. I have switched more to a Mediterranean keto lifestyle so I was very excited to see this video
Love your content!
Love love your videos! Yes more Mediterranean recipes please. Thank you for all your videos
You have been where so many are...thank you for all your knowledge and I would be up for a recipe book - if it isn't in the works it should be :)
Awesome video!! Thank you so much!
Yes, please cooking videos!! 😃
This was awesome! I’m really interested in learning more about the Medi-Keto meals. Can we see more meal prep videos please? 👊🏼
Yes, please do more on this Thomas. Thank you
Yes more recipes please! Thanks Thomas!
I have been looking for a healthy Keto plan that I could really feel good about for YEARS! I can't thank you enough for these common sense guidelines that I can implement easily TODAY! God bless you, sir!!
Yes please more recipes and cooking ideas for Mediterranean keto 😍😍😍
Excellent video. You are the godfather of nutrition. Thank you, Thomas. #ForwardThinking
Awesome!!! Thank you very much. More recipies please.
Your work is higly appreciated we are loaded with knowledge that you have giving us about keto diet in sientific way also so please start cooking recipes cause we need more guiedance about that thx
Ahmed Assi I like that he mixes it up with Bobby from FlavCity. They make a great team!!
Yes, I'd love to see recipes and cooking videos on Mediterranean keto.
Would love to see some
Medi keto cooking videos! Thanks as always! Hope you have a Happy Thanksgiving!
Thomas thank you so much
I'm actually underweight because of keto & IF being SO effective 😊
This change up will help me a lot. Delicious options for my fats 💜
I got my first order from Butcher Box and VERY happy with everything so far! Thanks for recommendation.
This is wonderful. I am ready for a next level of keto. I wanted lighter. And I am getting tired on meat and cheese with a side salad. This was very creative!
These are fantastic ideas, and with the specific nutrition, That helped so much.
Thank you so much Thomas.
I would love some easy simple recipes for meals. Much Love to you!
Excellent, high quality video. So informative!
Just started Keto a month ago and am seeing results already. I really would like to see some recipes too!!! Love Your Videos!!!
This is how l have been doing KETO. So happy to see this MED KETO. It works great!
I am interested in hearing more about keto/med. Thanks for this one! I started on KETO after a hospitalization from a fall. I suffered a concussion and was also diagnosed with type 2 diabetes. My doctor, nutritionist and health coach at the health clinic I go to all highly advised against KETO, so I promised them I would use it as a intervention and would then transition to a Mediterranean diet. Within three months of KETO my A1c was in normal range and my doctor thought I had been taking meds though I had not. I also believe that KETO with the high fat was very helpful for my brain recovery. More about KETO/Mediterranean diet is exactly what I have been looking for.
More Mediterranean keto recipes please!! So tasty and feels so good and clean!
Thanks again, Thomas. Gonna try this 30day Meditteranian version of keto. Thanks!
Thanks for the ideas! Recipes would be great too. My husband and I eat asparagus a lot (maybe 5x/wk), but I could never eat a whole bowl full of it. I am going to start sprinkling it with the nutritional yeast, as I have struggled to know what to do with the stuff. I appreciate your videos. Keto has been life changing for us. We are now off all diabetes meds and the weight continues to come off.
Great video! Plz do another one with more mediterranean recipes!
Been waiting for this!! Thank you!!!
great content. I have eaten like this for over a year now. Thank you for this detailed list. I will help so many to get healthy, if they choose too!!
I did too much intermittent fasting, and am exhausted. I now need to start eating again... this looks amazing! Thanks Thomas
Thanks for this Thomas. You are changing my life.
Would love some recipes and cooking videos on Mediterranean Keto. This video was great!
WOW! You are normally good; but this is exceptional. Fantastic work, Thomas.
Thomas, this was really helpful. I appreciate it.
Thanks Thomas, I am grateful for your advices :)
Excellent video! The docs are always saying follow a Mediterranean diet so this was perfect because I do Keto. Thanks Thomas. From one Italian to another. Well part anyway. :).
Yes please! Mediterranean looking recipes would be great.
Thank you for making this Thomas!